Losing weight in theory is quite simple: burn more calories than you consume in a day’s time. Putting it into practice without feeling like all you do is miserably daydream about junk food is another story altogether. Losing weight on a short 30 day diet is entirely possible and it really does not have to be as hard as it may sound.
Generally dieticians recommend that females consume between 1,400 to 1,800 calories and males consume between 2,000 and 2,300 calories per day on average in order to lose weight. For a more personalized and precise recommendation you can use a calorie calculator to determine how many calories you should consistently consume in a day to lose the desired amount of weight. Just do a quick Google search if you do not like the one provided and you will find tons of other calculator options.
Counting calories can be really tedious. When you are on the go, which is likely pretty often, it is difficult to figure out exactly how many calories you consume with every bite that you take in a day. It is also way too easy to get off track by snacking on a little something here and there and telling yourself, “It can only be so many calories; no harm done,” and then forgetting to log various items eaten throughout the day. Before you know it your entire diet is completely shot and you are back to square one.
The easiest way to avoid such pitfalls is to plan your meals out ahead of time. This can also be a little tedious, but if you commit to doing it and just get that initial step out of the way, the convenience it brings to your diet and the results you will see as a direct consequence of your planning will make it beyond worth the effort. A well-balanced plan including three small meals and two light snacks each day is a very popular route. One day’s worth of meals on this type of plan may look something like this:
• Breakfast – half of a cup of cooked egg whites, and either two slices of toasted whole wheat bread with one tablespoon of low-fat butter or a small apple with two tablespoons of peanut butter
• First snack – eight ounces of plain fat-free Greek yogurt with a half of a cup of berries or a tablespoon of agave nectar
• Lunch – three cups of Romaine lettuce (or spinach) with four ounces of grilled chicken, half of a cup of garbanzo beans, and two tablespoons of dressing
• Second snack – a string cheese stick or a cup of celery and two tablespoons of peanut butter
• Dinner – a baked salmon filet, four cups of roasted vegetables of your choice cooked in a little olive oil, and a half of a baked sweet potato with a small pat of low-fat butter
Now that doesn’t sound half bad, right? With an arsenal of low-calorie meal plans like the one outlined above it is incredibly easy to know how many calories you are consuming each and every day. It is also a lot easier to stay on track when you have prepared meals and clearly designated snacks and snack times. The example above is filled with a lot of variety. This is an important aspect of your 30 day diet so that you do not find yourself getting bored with the foods you are eating. If you get bored with your meals, you are more likely to have cravings and to find it more difficult to resist temptation.
30 day diets are so structured and specific in their meal planning that those with special dietary needs may have trouble finding a plan that fits in with their lifestyle. For example, a vegan can only consume very few of the things listed in the plan above. Now there are vegan 30 day diet meal plans as well, which by definition are also suitable for vegetarians and lactose intolerant individuals. Following is an example of one day of a vegan 30 day diet plan.
• Breakfast – one cup of scrambled tofu, two slices of toasted whole wheat bread with one tablespoon of vegan margarine, and two wedges of raw cantaloupe
• First snack – four ounces of vanilla soy yogurt and one tablespoon of flax seed
• Lunch – half of a sweet potato, cubed, mixed with half of a cup of cooked black beans and two ounces of tofu
• Second snack – one and a half ounces of trail mix
• Dinner – one cup of cooked quinoa and a serving of your favorite grilled vegetables
If you search the internet for success stories concerning the 30 day diet there are tons of already planned out options to try. You can also use an online calorie counter to plan your individual meals yourself so that you can make sure your meals consist of foods you enjoy eating. The above examples are based on 1,600 to 1,800 calories per day, so use that as a guideline as to what your meals and portions should look like.